Comparing Nutrients in 5 ounces Boiled Chinese Chestnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	7.48% 217kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.48% 0.25g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.02% 0.014g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.37mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	138% 3.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.4% 94mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Chinese Chestnuts vs Roasted Almonds:

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Chinese Chestnuts vs Roasted Almonds:

• Boiled and Steamed Chinese Chestnuts have 25.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium and 5.5 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 69.1 times more Fat, 36.5 times more Saturated Fat, 73.1 times more Omega 6 and 7.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.